| Message from the Author |
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ix | |
| Acknowledgements |
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xx | |
| Prologue: Lost and Found |
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xxiii | |
| Introduction: Why Feeling Safe Matters |
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xxix | |
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Part One The Illusion of Safety |
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1 | (24) |
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1 What Does Feeling Safe Mean? |
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3 | (22) |
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Stuck in Unhelpful Patterns |
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5 | (2) |
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When You Don't Know if You Feel Safe or Not |
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7 | (2) |
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9 | (2) |
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11 | (1) |
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12 | (2) |
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14 | (2) |
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16 | (4) |
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What Does Feeling Safe Mean to You? |
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20 | (1) |
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From Outside In, to Inside Out |
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20 | (5) |
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Part Two When the Nervous System Is Nervous |
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25 | (48) |
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2 Measuring Un-safety in the Human Laboratory |
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27 | (8) |
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29 | (2) |
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A Changing World -- Speed, Noise, Demand, Technology |
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31 | (4) |
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3 Your Intelligent Nervous System |
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35 | (38) |
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Introduction to the Key Principles of Safety Science |
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37 | (2) |
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39 | (5) |
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Polyvagal Theory (Viva Las Vagus!) |
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44 | (4) |
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Evolution of Our Nervous System |
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48 | (2) |
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Regulation, Co-regulation, Dysregulation |
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50 | (2) |
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Habituation to Survival -- A Nervous System Perspective |
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52 | (2) |
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Sensing Our Inner and Outer World |
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54 | (4) |
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58 | (1) |
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Social Engagement (and Wearing Masks) |
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59 | (2) |
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61 | (7) |
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Reality Shows and Frozen `Perfection' |
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68 | (2) |
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70 | (3) |
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73 | (46) |
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75 | (18) |
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79 | (3) |
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82 | (3) |
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The Roots of the Tree of Safety |
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85 | (2) |
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The Trunk of the Tree of Safety -- Life Passages |
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87 | (3) |
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The Crown of the Tree of Safety |
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90 | (2) |
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92 | (1) |
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5 Going Back to Our Roots |
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93 | (26) |
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96 | (3) |
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99 | (6) |
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105 | (7) |
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112 | (1) |
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113 | (6) |
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Part Four Doing the Real Work (of Finding Inner Safety) |
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119 | (106) |
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119 | (1) |
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Getting Ready to Do the Work -- Before You Get Going |
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119 | (6) |
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Practices and Resources Index |
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125 | (2) |
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6 Create More Resources -- The Reset |
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127 | (12) |
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What Are Your Energy Levels Right Now? |
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130 | (1) |
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131 | (4) |
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135 | (3) |
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Feel Resourced -- What to Expect |
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138 | (1) |
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139 | (16) |
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142 | (1) |
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143 | (6) |
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Practice 1 Notice the Breath |
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149 | (2) |
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Practice 2 Take 5 a Day/Morning Practice |
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151 | (1) |
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152 | (3) |
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8 Return to the Body -- Embodiment Work |
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155 | (20) |
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Practice 1 Notice Your Body Awareness |
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160 | (1) |
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Practice 2 Locate Your Trigger Points |
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161 | (2) |
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Practice 3 Feel Joy and Pleasure |
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163 | (2) |
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Practice 4 Sense Your Environment |
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165 | (2) |
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Practice 5 Take a Walk in Nature |
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167 | (1) |
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Practice 6 Jump Back into Your Body -- Heel Drops |
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168 | (2) |
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Practice 7 Discover Chi Kung Shaking |
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170 | (1) |
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Practice 8 Find Comfort and Ease |
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171 | (4) |
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9 Can I Show You Who I Am? |
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175 | (16) |
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Practice 1 Identify Your Inner Perfectionist |
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180 | (3) |
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183 | (4) |
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187 | (4) |
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10 Strengthen the Positivity Bias of the Brain |
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191 | (14) |
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Practice 1 Gratitude for the Present Moment |
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197 | (2) |
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Practice 2 Wake up with Gratitude |
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199 | (1) |
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Practice 3 End Your Day with Gratitude |
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199 | (1) |
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Practice 4 Cultivate Appreciation |
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200 | (1) |
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Practice 5 Soak in Pleasure |
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201 | (2) |
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Practice 6 Morning Intention Setting |
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203 | (2) |
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205 | (12) |
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Practice 1 Prepare Your Heart Connection |
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211 | (1) |
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Practice 2 Meditation for Loneliness |
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212 | (2) |
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214 | (3) |
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12 Healing Weakened Roots |
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217 | (8) |
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Practice 1 Explore Your Family Tree |
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219 | (2) |
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Practice 2 Tree Meditation Exercise |
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221 | (4) |
| Epilogue: Return Home |
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225 | (6) |
| About the Author |
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231 | (2) |
| Bibliography |
|
233 | |
Lisainfo e-raamatute kohta